3904 Friday 10/18/2024

A
1 lap run
10 kb bent over rows, each
1 lap run
10 kb deadlifts
1 lap run
10 pushups
1 lap run
10 scap pullups
(10 min)

B
16 min EMOM
2 Turkish Getups
*Same arm each set. Alternate arms every min.

C
On a 4 min clock, perform:

16 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)

On a 3 min clock, perform:
12 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)

On a 2 min clock, perform:
9 ring muscle-ups
With remaining time, perform:
AMRAP: Alternating single arm devils press (50/35)
(9 min)

D
Coach led mobility
(5 min)